CrossFit 262, CrossFit 305, CrossFit A1A β CrossFit
π³420 BROOOOOOO π³ (Time)
WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
STRENGTH
FRONT SQUAT 10-10-10
-OR
Goblet Squat 20-20-20
As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets.
IF YOU NEED LESS REST plank between sets.
PICK ONE:
Barbell front squat
https://youtu.be/uYumuL_G_V0
-or-
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
-or-
Goblet squat
https://youtu.be/2gP2F7ryJnU
CONDITIONING:
β420 BROOOβ
4 Rounds for time of:
20 Step Back Lunge Steps
20 Sit Ups
20 Hang Power Snatch
20 Single Leg Burpees, no Push Up
https://youtu.be/_Y1zjJvDmoU
Add weight to lunges & sit ups as desired. Snatch can be barbell, dumbbell or kettlebell.
If Single leg burpees are not a good fit, do squat thrusts https://youtu.be/SK9mxl_9e_0
π
ABS!!!
3 rounds
20 Rocky sit ups
https://youtu.be/9btyTxzlgk0
20 flutters, 2 count
https://youtu.be/nEb-2uQTUqY
20 russian twists, 2 count
https://youtu.be/ge9mfMNSr-k
π§π»ββοΈ
STRETCH
Cobra https://youtu.be/JDcdhTuycOI
Down Dog https://youtu.be/ayQoxw8sRTk
Lizard https://youtu.be/BSjh9I8xMX4
Pigeon https://youtu.be/tYY-cqNjuVA
Savasana https://youtu.be/SfAoPVt64LE
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